2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

Gymnastics


CrossFit San Ramon – CrossFit Skills

Warm-up

3 Rounds

200m Run

10 Hollow body Rocks

10 Narrow Air Squats

Then

Hip Flexors Stretch

Gymnastics

Practice Pistols 10 -15 mins

-Banded Pistols

-Box Pistols

-Rolling Pistols

Metcon (AMRAP – Reps)

Tabata Pistols

20 Secs:ON 10 Secs:OFF

*Score is lowest rep count of the 8 rounds

Metcon (Time)

15-12-9-6-3 Dips Rx+ HSPU (Wall Facing)

50 Double Unders

*Double unders done after each set of dips

Bonus Abs

3 x 10 Strict Toe 2 Bar


9.30.2016


CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

100 m farmers carry 55/35 dumbbell or KB

15 Front Squats 96/65 (rx+ 135/95)

100 M waiters walk 45/25

15 Burpee over the bar

100 M run

15 Shoulder to overhead


9.30.2016 Bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (AMRAP – Rounds and Reps)

30 min amrap

100 m farmers carry 15/10

15 goblet squats 18/9

100 m waiters walk 15/10

15 burpees

100 m run

15 seated dumbbell press 15/10


9.29.2016 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Speed

8×100 m sprints

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Sub out power cleans with Ring Rows


9.29.2016


CrossFit San Ramon – CrossFit

Deadlift (7×3 85%)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
95# for women


Weightlifting


CrossFit San Ramon – CrossFit Skills

Warm-up

1,000 meter row chill pace

-shoulder stretches with band

-burenger warm up for snatch

Overhead Squat (7×2)

– 3 second pause at the bottom of the squat

Snatch Balance (10×1)

-work up to a heavy single over 10 sets

EMOM

10 minute alternating EMOM

– 3 snatch (A.H.A.P.)

– 5-8 burpees


9.28.2016


CrossFit San Ramon – CrossFit

Warm-up

7 Wall Balls every 30 Seconds – 6 Rounds

Snatch (establish 1RM)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Power Snatch 75/53

200 M Run

10 Burpees